*All Reps must be completed UNBROKEN
8.14.2014
8.13.2014
Thursday
21-15-9 for Time of:
- Sumo Deadlift High Pulls
- Bar Hops
- Push Press
- Situps
RX Weights= 95/65*
- Sumo Deadlift High Pulls
- Bar Hops
- Push Press
- Situps
RX Weights= 95/65*
8.12.2014
8.11.2014
Tuesday
As Many Rounds As Possible in 20 min of:
- 10 Wall-Balls (20/14*)
- 20 Alternating DB Snatch (40/25*)
- 30 Double Unders
- 10 Wall-Balls (20/14*)
- 20 Alternating DB Snatch (40/25*)
- 30 Double Unders
8.10.2014
Monday!
Weighted Pull-Ups: 2-2-2-2-2 on 2 min. interval
then...
5 Rounds for Time of KB Complex (70/53*)
• 5 Front Rack Lunges
• 4 Thrusters
• 3 Hang Cleans
• 2 Push Jerks
• 1 Snatch
This workout is completed with 1 KB. All the movements above are completed with the KB in your Left hand followed with your Right.
1 Round = The Complex listed above with your Right and Left Hand
The prescribed weight is 70/53*. That being said, I can’t stress enough the importance of perfect form/technique! Check your ego and scale accordingly... The movements will be thoroughly explained and your execution will be monitored throughout the WOD. This WOD is for time, but more importantly QUALITY (perfect form with the movements).
then...
5 Rounds for Time of KB Complex (70/53*)
• 5 Front Rack Lunges
• 4 Thrusters
• 3 Hang Cleans
• 2 Push Jerks
• 1 Snatch
This workout is completed with 1 KB. All the movements above are completed with the KB in your Left hand followed with your Right.
1 Round = The Complex listed above with your Right and Left Hand
The prescribed weight is 70/53*. That being said, I can’t stress enough the importance of perfect form/technique! Check your ego and scale accordingly... The movements will be thoroughly explained and your execution will be monitored throughout the WOD. This WOD is for time, but more importantly QUALITY (perfect form with the movements).